Events for December 2022

Friday, 2/24
February 23, 2017
17.1 Warm Up & Cool Down
February 24, 2017

H Street Saturday, Sunday 14th Street

Warm Up
3 Rounds
20 Jumping Jacks
15 Mountain Climbers
10 Squats
5 Tube Sword Pulls/ side

Lift
Prep:
1×6 Alt DB Deadlifts (focus on chest up, looking forward)+ 6 Step Ups
1×6 Alt DB High Pulls (elbow to ceiling) +6 Step Ups
1×6 Alt DB High Pull + 6 Box Jumps (all jumps step down ONLY)

Met Con
AMRAP 20 Min
10 Burpees
10 Alt DB Snatch
10 Box Jumps
10 Alt DB Snatch

1 Min Standing Band Calf Stretch/side
1 Min Spinal Twist/ side

14th St Saturday, H St Sunday

Warm Up
4 Rounds
:20 Squats/ :10 Rest
:20 Rev Hand Spider Lunges/ :10 Rest
:20 Squat Hold/:10 Rest
:20 Supine Scorpion/:10 rest

1:30 Death Stretch/ side (:45 low/:45 high)

Lift
Front Squat (30 min)
Prep: 1×10 w/ bar, 5-3-3 working up
Work: 4×3 at same weight

Met Con
2 Rounds
:40 Side Plank Hold (L)/:20 Rest
:40 V-Ups/:20 Rest
:40 Side Plank Hold (R)/:20 Rest
:40 Windshield Wipers/:20 Rest

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